The One Workout That Will Completely Shred Your Arms

News

Certifications

New Product

Lateral raise gym equipment from China manufacturer

Lateral raise equipment features a premium quality cable and pulley system which has been lubricated to provide fluid motion for training. The biomechanical motion of the training station not only provides a better training experience but also minimises muscle injuries.
Commercial abdominal equipment for fitness bodybuilding

Abdominal Machine is very versatile when it comes to expanding the horizon for workouts. This gym station can be used for strengthening the core, building abdominal muscles, burning calories, and achieving a better posture and body shape with constant use.
Gym training back extension equipment

Back Extension features a minimalistic design that balances aesthetics and ergonomics. In comparison to traditional designs, this one provides more features of comfort without compromising on the performance quality and workout outcome.
China factory produce Leg Extension Selectorized Equipment

This leg extension equipment provides options for targeted and flexible training. It is suitable for targeting the leg muscles as well as building knee flexion muscles.
Leg Extension with Prone Leg Curl Machine China Manufacturer

Energie Fitness seated leg extension and prone leg curl machine is a two-in-one exercise station that allows the users to carry out exercises for complete leg muscle development. It helps to improve joint mobility as well as tone the muscles in the hamstring and calf region.

Contact us

Welcome to Shandong Xingya Sports Fitness Inc. We are the China premier gym equipment supplier on the internet. You are our most important customer.Y...

The One Workout That Will Completely Shred Your Arms

2017-06-28 11:18:00

　　When’s the last time you treated yourself to an epic arms workout? If you can’t remember, do yourself a favor and try this routine today. Why on a Friday? Because it’s fun to train arms after a long, stressful week grinding away at the office. Weekends tend to be filled with higher carbs and calories, so this extra energy can be put to use for the building and repair process.

　　The following routine will blow-up both your upper and lower arms. Much like no leg day is complete without hitting the calves, direct forearm work is a critical component of any well-rounded arms training program. If you’re a beginner, or newer to this type of metabolic bodybuilding training, then stick with the lower end of the prescribed rounds for each part of the workout. Finally, you must perform this workout sleeveless. That’s not up for debate.

Phase One: Triceps- Dumbbell Mechanical Drop Set

　　Pick a weight you can do 8 to 12 reps with on the first move, the weakest link in the movement chain.

　　Do as many quality reps as you can of each move. Do them in the exact order listed, with little to no rest between moves:

1. Dumbbell overhead triceps extension

2. Dumbbell lying triceps extension

3. Dumbbell seated overhead press

4. Dumbbell chest press

　　That’s 1 round. Do 2 to 4 rounds, resting 2 minutes between rounds.

Phase Two: Biceps- Six-Grip E-Z Curl Stack

　　Pick a weight you can do 20 reps with for a normal-grip reverse curl.

　　Do as many quality reps as you can of each move. Do them in the exact order listed, with little to no rest between moves:

1. Close-grip reverse curl

2. Close-grip biceps curl

3. Normal-grip reverse curl

4. Normal-grip biceps curl

5. Wide-grip reverse curl

6. Wide-grip biceps curl

　　That’s 1 round. Do 2 to 4 rounds, resting 2 minutes between rounds. (If you don’t have access to an E-Z curl bar, you can modify with a straight bar.)

Phase Three: Forearms Finisher